When and how to wean your baby - and what to feed them from 6 months

Weaning your baby, or introducing them to solid foods, is a crucial period when your child’s food preferences and eating habits start to form, shaping health and development in later life. 

It can feel like a huge step. The good news? You can take it slow, follow your baby’s cues, and help them explore new flavours and textures while still meeting their nutritional needs.

For step-by-step guidance you can rely on, the Best Start In Life weaning hub provides clear NHS-approved information to support you through every stage of weaning. Here you can also sign up for the free NHS-backed Best Start in Life weekly emails for guidance tailored to your baby’s age.

When should I start weaning my baby?

Solid foods should be introduced around six months, according to the NHS. Waiting until around six months is safest for your baby.

What are the signs my baby is ready for solid foods?

Children’s dietitian and feeding specialist, Lucy Upton, says, “Most babies are ready to start weaning around six months of age. There are developmental signs that show you that your baby is ready to try solid foods, including:

• Being able to hold their head upright and steady

• Being able to sit upright, unsupported, for a short time

• Being able to pick up food (or an object) and bring it to their mouth

• A reducing tongue thrust reflex (e.g. they can keep some food in their mouth/it's not all pushed out).”

What’s not a sign: 

• Chewing fists

• Waking more at night

• Wanting extra milk. 

These usually reflect hunger, growth or tiredness.

As the NHS notes, “Starting solid foods will not make your baby any more likely to sleep through the night. Sometimes a little extra milk helps until they’re ready for food.”

Can I start weaning before six months?

Based on NHS and WHO guidelines, it’s best to wait until your baby is around six months old to introduce solid foods. 

• Waiting gives your baby time to develop so they can cope with solid foods.

• They’ll be better at moving food around their mouth, chewing, and swallowing.

The NHS notes that the only flexibility is for preterm babies or those with special circumstances. In these cases, or if you have concerns about your baby’s feeding, speak to your health visitor or GP for personalised advice.

Should I spoon-feed or try baby-led weaning?

Both are healthy options and many parents do a mixture. Follow what works for your baby and your family set-up. 

As Lucy Upton explains, “Either method of weaning is appropriate, and many families choose to combine both. Remember, the end goal is the same regardless of the approach you use - your baby being able to eat a wide variety of foods and textures (adapted from the family diet). Remember to focus on offering variety and texture progression, and let your baby practice self-feeding.”

To help your baby get used to different textures and tastes quickly, try moving on to mashed and finger foods (from purées or blended) as soon as they're ready. This helps them learn how to chew, move solid food around their mouth and swallow solid foods.

Spoon-feeding

• You offer purées or mashed food on a spoon

• Helpful in the early weeks if giving purées.

Baby-led weaning

• Baby feeds themselves from the beginning using soft finger foods

• Develops independence and helps them explore a variety of tastes and textures

• Doesn’t require baby-specific meals - they can eat suitable parts of your food (but take care to avoid too much salt and sugar).

Remember to focus on offering variety and texture progression, says the expert

How to start weaning your baby - practical tips from parents

Now that mealtimes are about to get a little messy and a lot more fun, the first stage of weaning isn’t about how much your baby eats, it’s about helping them get used to the idea of eating. You don’t need special equipment or costly foods - simple home-cooked ingredients are perfect. Their main source of nutrition will still be their milk.

1. Time it right

Choose a calm moment when your baby is alert and not overly hungry or tired. First tastes can be before, after, or during a milk feed. Early attempts can be messy and unpredictable.

2. Keep it simple

Start with one or two spoonfuls, and start with just one food at a time. Root vegetables like carrots or sweet potatoes are a good place to begin.

Look for signs that your baby wants more, like:

• Leaning forward

• Opening their mouth for the next spoonful

• Watching the food closely or reaching for it

Mumsnetter Meadowfinch says: “I started DS on solid foods at 7 months - mashed egg, mashed peas, mashed carrots, puréed apple, buttered toast. He just played with it at first. Put it in his mouth, spat it out, gummed the toast fingers. He was determined to do it himself, so I just covered the floor in newspaper and let him get on with it.”

3. Keep mealtimes stress free

Mealtimes are about exploration as much as nutrition. Keep things relaxed and let your baby set the pace. Keep offering small tastes without pressure. Most babies take a few weeks to get the hang of it, and it can take more than 10 tries for them to enjoy a new food. 

Mumsnetter Amberbeaker says: “[I] agree with ignoring social media - it only causes pressure and guilt. [...] [With] my second, I realised/decided to worry less about getting X amount into them, and more about getting them comfortable and familiar with food, even if it was mostly them squashing broccoli against their face. I reminded myself they weren't depending on these meals for nutrition as they were still meeting their needs on milk, so these were mostly 'tastes'. It really took some of the pressure off and he's a great eater now at two so no adverse effects.”

4. Let them learn throughout the weaning process

Babies learn by touching, squishing, smearing, licking, and dropping food. Mess is part of development, not a sign that something’s wrong.

Mumsnetter Superscientist explains: “My best tip for weaning is finding a nice cosy place in your mind for when your lovely food gets thrown on the floor or at you, and baby will eat when baby wants to eat.”

5. Gradually increase textures

As your baby gets used to chewing and grinding, reduce the amount of milk or liquid you add to their food.

• Babies have very sensitive gag reflexes at first. According to the NHS, gagging is a normal, protective reflex that helps to prevent choking. 

• Always supervise your baby while eating, but don’t panic if they gag - it’s part of learning to eat solids safely.

Mumsnetter User69611 adds: “Choking is silent as the airway is completely blocked, so won’t be a noise! It is such a valid fear. I got freaked out by gagging (which is normal and part of the process as said above) and read to watch some videos of babies gagging on YouTube however odd that sounds, it helped! Gentle exposure therapy.” 

What are the best first foods for babies?

The NHS recommends beginning with single vegetables or fruits like:

• Carrot

• Sweet potato

• Parsnip

• Courgette

• Apple

• Pear

It’s also important to include vegetables that are not sweet, such as broccoli, cauliflower, and spinach. Offer them as purée, mashed, or soft finger foods depending on your approach.

As your baby gets used to eating, gradually introduce:

• Soft pasta, rice, and potatoes

• Yoghurt, cheese, and plain dairy foods

• Soft fruits like bananas

• Porridge or oats

• Beans, lentils, and chickpeas

• Fish, chicken, eggs, and soft-cooked meat

According to Lucy Upton, “Whilst there are no hard and fast 'rules' (other than avoiding certain foods), many parents choose to start weaning with vegetables - especially green or bitter vegetables such as broccoli, courgette or green beans, as babies are already well accustomed to sweet tastes, so this starts with early exposure to a variety of different flavours.

That said, incorporating sweeter root vegetables, fruit, grains like oats and iron-rich foods like pulses or eggs are all great foods to introduce in those first weeks.”

Avoid: added sugar, salt, honey (before 12 months), whole nuts (choking risk), and salty ready meals.

Mumsnetter Disco2022 explains: “I would just give her what you are having minus sugar/salt. I feel like that's what I did with my first […] I also seem to remember that I used to prep small amounts of cooked broccoli/carrot etc in the fridge. That and [a] bit of potato and cheese. Lovely meal - they can pretty much eat the same few things on rotation at that stage (if you find it difficult to adapt your food to them). Milk is far more important nutritionally.”

For more first-food ideas, the Best Start in Life hub has age-by-age weaning guidance you can follow.

Weaning recipes and meal inspiration

If you’re looking for simple, nutritious weaning recipes, Best Start in Life offers a large collection of age-appropriate recipe ideas for babies and toddlers. You can filter recipes by your baby’s age and meal type, making it easy to find exactly what you need.

Recipes are available from six months to over 12 months, covering first tastes, main meals, finger foods and snacks, all aligned with UK guidance.

For nutritious, simple weaning recipes, head to the Best Start in Life website

Food allergies and intolerances

The NHS advises introducing potential allergens (peanut butter and/or crushed peanuts, egg, wheat, dairy) one at a time in very small amounts, ideally earlier in the day so you can watch for reactions. 

Most babies tolerate these foods, but consult your GP or health visitor for guidance if you have a strong family history of allergies or you’re worried.

If you’re anxious about allergens, the Best Start in Life weaning hub explains how to introduce common allergens safely and what symptoms to look out for.

Tips to help your baby enjoy food

• Celebrate small wins, like tasting or touching a new food.

• Include your baby in family meals - seeing you eat encourages curiosity and models healthy habits.

• Rotate foods through the week to expose them to different flavours. Try carrots, sweet potato and broccoli one day; apple, pear and banana the next; soft pasta or rice; and lentils, beans, or soft-cooked chicken another day.

• Watch your baby’s signals: turning away or refusing food shows they’ve had enough.

• Let your baby set the pace - don’t rush. 

• Expect ups and downs - there will be days when they seem to eat loads, days when they barely touch anything, and days when they reject everything - it’s all part of learning.

Offer foods more than once. It can take several tries before they accept new flavours or textures. Babies often need time to get used to bitter or strong-tasting foods, such as green vegetables like broccoli, spinach, or Brussels sprouts, and more savoury flavours like lentils or fish.

Lucy Upton says, “Remember, weaning is essentially learning to eat and, like any other developmental milestone, each child moves at their own pace. It will take time for babies to learn to eat, then learn to like foods - so don't be put off by big faces and spitting. I remind all parents, "it's not eww, it's new!' 

Practical weaning advice for shop-bought foods

Food pouches, pots and jars can be really handy, especially on busy days or when you’re out and about. But they can be higher in sugar and salt, so the NHS recommends only using them now and then if you need to, rather than as an everyday staple.

If your baby is under 12 months, they don’t need snacks at all - regular milk feeds and planned meals are enough. Most shop-bought purées have the same soft texture, so try to move on to mashed or finger foods as soon as your baby is ready. This helps them get used to different textures and tastes.

If you do use a food pouch, always squeeze the food onto a spoon rather than letting your baby suck straight from it. This reduces the risk of tooth decay and helps them learn to eat solid foods. You can even let your baby have a go at feeding themselves with the spoon.

Key points to remember:

• Do: Only use food pouches, jars and pots occasionally; check labels and opt for low sugar options; move to mashed or finger foods when ready and feed with a spoon.

• Don’t: Rely on these foods every day; let your baby suck straight from pouches; or give sweet or highly processed snacks like biscuits, rusks, or “melty” packaged snacks.

Weaning tips and support

Weaning can feel tricky, but plenty of support is available to help you feel confident. Here’s where to find advice, ideas, and recipes:

Use the Best Start in Life hub 

The Best Start in Life website is a hub that’s packed with guidance for every stage of weaning. You’ll find step-by-step advice on introducing new flavours and textures, as well as safety tips and lots of easy weaning recipes. 

Use local health visitors and family hubs

Your local health visitor can offer personalised advice, check your baby’s growth, answer questions about allergies, and give feeding tips. Family Hubs (sometimes called Children’s Centres) often run weaning workshops, support groups, and help you connect with other parents

Find your nearest support:

• Visit the Gov.uk website to find out if there’s a family hub in your local area

• Check your local council website for information on early years and family support services, as well as parenting classes.

About Best Start in Life

The Best Start in Life website brings together information and support for every stage of your child's early years and beyond. From pregnancy and feeding to childcare and early education, get advice and support for your child’s development at BestStartinLife.gov.uk.

It's also where you can: find out about government childcare support schemes, use the childcare support eligibility checker, get details on breakfast clubs and wraparound childcare and learn the key skills your child needs to start Reception.